Eat Well, Think Well, Live Well

Did you know that lofty goals are more likely to be achieved than super easy goals?  Yes your brain likes, and needs challenge. But how do you know if it’s too much? Or in my words. . . What is your Rate of Perceived Exertion with your goal efforts?   I’m going to teach you how to use the Rate of Perceived Exertion scale we typically use in relation to exercise exertion in our goal efforts. Are yo...

Habits are something we all are trying to improve right? But how exactly is that done? And how is it different for women? Emily Nichols is the expert on habits and she joined me today for an overview of her 5 Step Habit Change Method. I show you how to connect this habit work with the model and then dive into how we can habit stack, the cue,  routine, reward cycle and time it takes to acquire a ne...

Do you live in a fire prone area? If so, you’ve probably heard the term defensible space. It’s the safe space we create around our homes to prevent the fires from moving quickly to the structures and overtaking our homes.  In the same way, I want to teach you how to create defensible space in your life around stress.  When we can fortify ourselves for stressful events that will come, we will be mu...

Brandon Eastman from the Be Better Broadcast interviewed me a couple weeks ago for his podcast and he did such an amazing job I thought it would be fun to publish that interview here on the Eat Well, Think Well, Live Well podcast.  I shocked and surprised Brandon with some of my answers to his questions, even though he is a  coach and someone interested and invested in his own health as well.  Bra...

Do you worry about getting hungry? Does it make you nervous to leave the house without snacks because you *might* get hungry before you get back? Usually you just eat in these situations right? Go ahead and have a snack so you won’t get hungry later.  This is preventative eating.  We do it to prevent ourselves from being uncomfortable later. But instead we make ourselves uncomfortable now by overe...

Are you overweight? Or just undermuscled?  This is a new way to look at our body composition that has nothing to do with the scale. Take a look at how much muscle you have–and you can do that by assessing your strength in daily activities.  Jana tells us in this episode of a 60 year old client who wasn’t able to pick up her first grandchild out of the cot. This is a heartbreaking lack of function....

NEW! Free food planning session! Only 10 spots available in the next 4 weeks. But when they’re gone, they’re gone! I know you struggle with deciding what to eat–let me help. You’ll leave this free 50 minute, 1:1 session with a plan of exactly what to eat to start losing weight.  SCHEDULE HERE! Your brain lies to you. Did you know this? Often your brain will lie to you, and it’s usually to get you...

One year of podcast episodes deserved a very special guest and Jody Moore agreed to celebrate with me by sharing in her own words lessons she has taught me over the years of coaching.  I’ve been coached by several amazing women, but none has been as impactful as Jody. I wanted her to teach you some of the tools and concepts that I use in my everyday life as well as with my clients.  Listen in as w...

How’d you sleep last night? If it wasn’t great, do you notice how it’s affecting you today? Sleep is often the missing link in your weight loss efforts. We sometimes don't even consciously realize that our poor sleep is affecting us, we just wonder why we can’t seem to stop craving cookies!  Robynn and I discuss the links between sleep and hunger hormones as well as exercise and memory. Plus...

Strength training is all about gaining strength right? But sometimes we overlook that in favor of thinking this will help me change my shape or look better or burn calories, etc. But what if building strength was the exact way you could actually lose weight as well?  Philip Pape, of the Wits and Weights podcast, is here as my guest today to chat about strength as a means to lose weight, why its a...

Do you feel like you aren’t quite sure what happened after you overeat? Like you don’t even remember it?  You are likely going unconscious and eating mindlessly.  It's not that you are eating in response to negative emotion--or what you might call emotional eating.  It's just that you aren't paying any attention (most likely because you are doing something else at the same time) and...

Women in midlife tend to limit themselves–thinking more about what they can’t do rather than the possibilities open to them. Midlife mindset coach Suzy Rosenstein joins me today to discuss thought patterns you may see in yourself and some techniques to dismantle and improve those.  I hope you found this conversation with Suzy insightful and valuable. If you are enjoying the show, don’t forget to r...

How much do you cook from home? Do you hate it? Just not know how? Maybe you prefer restaurant food?  Studies show that we get about 20% of our calories/intake from restaurants.   But what about that other 80%? That is where you can really make a difference in your health. You don’t have to worry so much about those restaurant meals, if you are doing your best in your home kitchen. I’ve got 6 idea...

Whether you work out to improve your appearance or for your health, they aren’t actually separate. Steve Washuta is my guest today. He is a personal trainer with 30,000 hours of experience.  He has worked with women of all ages and he says this: “When people are only focused on vanity, and they don't focus on their long-term health. I compare it to money. So ultimately, what do you want with...

Hormones can be divided into four main buckets: hunger, sex, stress, and thyroid. Allison Occkial dives into how we can optimize these four separate categories and gives us actionable tips for weight loss and improved function!  She is also a certified personal trainer and I asked her a few bonus questions about movement  and exercise, specifically for women.  GET THAT BONUS CLIP ON MOVEMENT HERE!...

A collection of 5 tips and tricks I use every week with one client or another–or myself! Sometimes I have tips I want to share with you that don’t make an entire episode. So I just lumped them all together in one! Ready for some personalized help? Tap here to schedule a time to ask me your burning weight loss questions!  Don't miss this! -->Join the Group Coaching Program Waitlist HERE   E...

Did you know emotions are 50/50? You experience about half positive and half negative emotions. It sometimes doesn’t feel that way, and so we try to stop having negative emotions but buffering against them.  In this episode I take you through how I teach my clients this concept and how to recognize your false pleasures vs. the well being activities you want to include more of in your life.  Ready...

Amy Stein and I discuss her journey to wellness through natural living, connecting with Mother Nature and breath work. We dive into primary programming and emotion work. We cover a lot of ground in this topic but it was so fun! It’s a little more woo-woo than you typically hear in my podcast and you’ll hear me push back a little with Amy and play devil’s advocate with some questions. We really cam...

If you feel like there is too much to do with weight loss, here’s your blueprint of where to start.  I outline the 6 basics you need to do not only for weight loss, but also your overall health. In applying each of these over time, you will find that your foundation of health improves and you will reach your natural weight.   Listen to the end for the tip on getting started!  Ready for some person...

Overwhelm.  We’ve all felt it but how to get out of it?  In this episode, we explore the often-overlooked link between overwhelm, stress, and their impact on our health and weight loss. Our guest Bryana Gregory, a pharmacist and stress-management expert, shares her insights and practical tips for breaking free from the overwhelm cycle and achieving better health and wellness. We discuss supplement...

Have you heard of hormone replacement therapy? Most of us have and unfortunately many are worried about using it. Or we just don't realize the importance. Dr. Rosensweet labels the early 2000’s study on HRT and then the resulting press coverage as “outrageously odd, crazy, misogynistic.” Basically it was completely incorrect and led to women being afraid to receive HRT.   In this episode, you...

Do you wish you were more motivated? We often think that if we were just more motivated, then losing weight or being healthy or reaching other goals wouldn't be so hard. I'm going to break down where motivation belongs in the self coaching model, what other emotions you want to cultivate to have more motivation in your life and what stops motivation in its tracks.  The Self Coaching Mode...

Join the Group Coaching Program  HERE This is a registration/payment link. If you have more questions before you're all in, schedule a free session with me first! Join me today as Anna Hindell, psychotherapist and yoga instructor discuss the difference between disordered eating and having an eating disorder. We also get into how to really get in touch with your body and what body dysmorphia i...

Join the Group Coaching Program  HERE Is stress one of your most common emotions? Did you know how it can affect your hormones?  The emotion and state of stress has real impact specifically on the cortisol system of your body. There are three categories my guest Ali Damron gives us--physical stressors, mental stressors and emotional stressors.  Ali gives us strategies on which to tackle first and...

Are you hard on yourself?  Do you push yourself to do hard things. . . but in a kind way?  That is what I am talking about in today’s podcast inspired by an Echelon coach, Vandon Jones, who says “Easy doesn’t make you better, but take it easy on yourself.” I’ve got a great little clip from Vandon himself at the end of the episode so stay tuned for that! Don't miss this! -->Join the Group C...